Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Roasted Sunflower Seeds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	28.4% 825kcal	27% 781kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	42.7% 13.7g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	38.7% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	49% 64g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	1.45% 1.05g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	49% 27.4g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	27.6% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	67.3% 5.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	234% 1637mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Puff pastry, frozen, ready-to-bake per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Puff pastry, frozen, ready-to-bake:

• 5 ounces of Roasted Sunflower Seeds have 1.7 times more Vitamin B3, more Vitamin B5, 38.3 times more Vitamin B6, 3 times more Vitamin B9 and 48.3 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• While 5 oz of Puff pastry, frozen, ready-to-bake contain 3.8 times more Vitamin B1 and 6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Puff pastry, frozen, ready-to-bake:

• 5 ounces of Roasted Sunflower Seeds have 7 times more Calcium, 16.1 times more Copper, 1.5 times more Iron, 8.1 times more Magnesium, 4.3 times more Manganese, 19.3 times more Phosphorus, 13.9 times more Potassium, 3.3 times more Selenium and 10 times more Zinc than Puff pastry, frozen, ready-to-bake.
• While 5 oz of Puff pastry, frozen, ready-to-bake contain 83 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.3 times more Fat, 7.1 times more Omega 6, 3.7 times more Sugars, 7.4 times more Fiber and 2.6 times more Protein than Puff pastry, frozen, ready-to-bake.
• While 5 oz of Puff pastry, frozen, ready-to-bake contain 1.8 times more Saturated Fat, 3.6 times more Omega 3 and 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Puff pastry, frozen, ready-to-bake offer comparable quantities of Energy per five ounces.